This is an expansion of a very simple breath exercise I often use at the beginning of a session. It draws the awareness to the breath, moving away from the distraction of the chattering mind, and gives an anchor to come back to when the mind (inevitably) does drift back in.
You can do this lying down (on your back is best, with your hands lightly resting on your belly), or you can sit with your back supported against a wall or chair.
– Gently close your eyes and allow your attention to settle on the movement of your inhale, and your exhale. Notice how the nostrils flare a little on the inhale, and the feeling of the air flowing over your top lip as you exhale.
– Allow the exhale to become a little longer than the inhale: breathe in through your nose for 4 seconds, trying to allow the hands on your belly to rise as you breathe deeply into the body, then exhale through your mouth for 8 seconds.
– Really allow ALL your breath to leave your body – it might create sound from your throat towards the end, that’s good.
– Allow your jaw to soften, feel a little gap between your teeth.
– There’s nothing else you need to do. Just allow the breath to move in and out to the same count, inhaling so your belly rises and exhaling until it’s all gone.
Try this for 5-10 minutes each day as a focussed practice and you may find that you begin to feel your body in a different way. You might begin to notice ‘new’ or subtler sensations, finding it easier to allow your muscles to soften and to let go of tension. You may find that you experience bubbles of emotion rising in your body for seemingly no reason. That’s really, really normal!
Just stay with the breath and allow whatever arises to just be there. You may also notice that you become more aware of your breath in the rest of your day-to-day life. When you’re feeling anxious or stressed, just notice how and where you’re breathing then try coming back to that practice of filling the belly and exhaling a little longer than your inhale.
And remember, breathing happens whether you focus on it or not. That’s the wonderful thing about it – it’s always there! Drawing the awareness to it on a regular basis though will ultimately create healthier patterns and habits to support you in diving deeper into your body: forming a strong and stable foundation from which to explore your capacity for sensation and pleasure.
If you’re still having trouble with your breathing send me an email and book in for a session.
Libby
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